*METs are metabolic equivalents. One MET is defined as the energy it takes to sit quietly. These MET estimates are for healthy adults.

Exercise experts measure activity in metabolic equivalents, or METs. One MET is defined as the energy it takes to sit quietly. For the average adult, this is about one calorie per every 2.2 pounds of body weight per hour; someone who weighs 160 pounds would burn approximately 70 calories an hour while sitting or sleeping.

Moderate-intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting quietly, or exercises that clock in at 3 to 6 METs. Vigorous-intensity activities burn more than 6 METs.

One limitation to this way of measuring exercise intensity is that it does not consider the fact that some people have a higher level of fitness than others. Thus, walking at 3 to 4 miles-per-hour is considered to require 4 METs and to be a moderate-intensity activity, regardless of who is doing the activity—a young marathon runner or a 90-year-old grandmother. As you might imagine, a brisk walk would likely be an easy activity for the marathon runner, but a very hard activity for the grandmother.

This table gives examples of light-, moderate-, and vigorous-intensity activity for healthy adults.

Light

<3.0 METs

Moderate

3.0–6.0 METs

Vigorous

>6.0 METS

Walking—slowly

Sitting—using computer

Standing—light work (cooking, washing dishes)

Fishing—sitting

Playing most instruments

Walking—very brisk (4 mph)

Cleaning—heavy (washing windows, vacuuming, mopping)

Mowing lawn (power mower)

Bicycling—light effort (10–12 mph)

Badminton—recreational

Tennis—doubles

Walking/hiking

Jogging at 6 mph

Shoveling

Carrying heavy loads

Bicycling fast (14–16 mph)

Basketball game

Soccer game

Tennis—singles

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